Gold Coast SUMMER 2011 effective 6.01.11 Group Fitness Schedule Download your Group Fitness Schedule anytime at ffc.com/goldcoast/group-fitness. FFC Signature Group Fitness Classes FITCORE FITFLEX I & II FITKICK FITSPORT FITSTRETCH CLASS LOCATION 1 ................. Studio 1 2 ................ Studio 2 3................. Studio 3 P ................ Pool R ................ Rooftop FF ............... Fitness Floor $................. Additional Fee & Sign-up Required GROUP EXERCISE CLASS POLICIES: 1. Please do not enter class if you are more than ten minutes late. 2. Please return all equipment to its proper storage area. 3. Please refrain from using perfume or chewing gum while exercising. 4. In order to retain a class on the schedule there must be a consistent class number of at least 6 participants. 5. All classes are GROUP exercise classes. Please do not create your own routine. 6. We reserve the right to change the schedule at any time, including formats, times, and instructors. 7. Please inform instructor on any and all medical conditions BEFORE class. 8. Any questions or comments please contact: Lois Miller, Group Fitness Manager at 312.944.1030 or lois.miller@ffc.com GOLD COAST 1030 N. Clark Street, Chicago, IL 60610 312.944.1030 Hours: M-T 5:00A-10:30P, Fri 5:00A-9:30P Sat & Sun 7:00A- 8:00P Group Fitness Manager: Lois Miller 6:30A-7:20A Spinning Interval (3) 6:00A-7:00A Muscle Strength (2) 6:30A-7:20A Spinning (3) 6:30A-7:30A Vitamin D Yoga (R) 6:30A-7:20A Spinning (3) 6:30A-7:20A Spinning Interval (3) 6:30A-7:20A Spinning Endurance (3) 9:45A-11:00A Hatha Yoga (1) 10:00A-11:00A Cardio Mix (2) 10:00A-11:00A Hydro Fit (P) 9:45A-11:00A Hatha Yoga (1) 10:00A-11:00A FITKICK (2) 10:00A-11:00A Hydro Fit (P) 10:00A-11:00A Muscle Strength (2) 10:00A-11:00A Hydro Fit (P) 10:00A-11:00A Power Yoga (1) 10:00A-11:00A Muscle Strength (2) 10:00A-11:00A Hydro Fit (P) 9:45A-11:00A Hatha Yoga (1) 10:30A-11:30A BeMoved (2) 10:00A-11:00A Hydro Fit (P) 8:00A-9:00A Master Swim (P) 8:30A-9:30A Spinning (3) 9:00A-10:00A Muscle Strength (2) 9:30A-10:15A Pilates (1) 10:00A-11:00A Step (2) 10:30A-12:00P Ashtanga Yoga (1) 11:00A-12:00P Chisel (2) 12:00P-1:00P Zumba (2) 9:00A-10:00A Spinning Interval (3) 9:30A-10:55A Hatha Yoga (1) 10:30A-11:25A Muscle Strength (2) 11:00A-12:00P Yoga Basics (1) 11:30A-12:00P FITCORE (2) EARLY MORNING MID-MORNING 12:00P-12:45P Pilates (1) 12:00P-12:45P Body 360 (2) 12:00P-12:45P Pilates (1) LUNCHTIME 5:30P-6:25P Hatha Yoga (1) 5:30P-6:30P Muscle Strength (2) 6:00P-7:00P Spinning (3) 6:30P-7:15P Pilates (1) 6:30P-7:30P FITKICK (2) 7:15P-8:30P Vinyasa Yoga (1) 7:30P-8:30P Zumba (2) 5:30P-6:30P Power Yoga (1) 5:45P-6:45P FITFLEX (2) 6:00P-7:00P Spinning Interval (3) 6:45P-7:30P Butts & Guts (2) 7:30P-8:15P Pilates (1) 5:30P-6:30P Hatha Yoga (1) 5:30P-6:15P Body 360 (2) 6:00P-7:00P Spinning (3) 6:15P-7:00P Ballet Sculpt (2) 6:30P-7:15P Pilates (1) 7:00P-8:00P Andanza (2) 5:30P-6:30P Step (2) 6:00P-7:00P Restorative Yoga (1) 6:00P-7:15P Spinning Interval (3) 6:30P-7:30P FITFLEX (2) 5:30P-6:25P Hatha Yoga (1) 5:30P-6:30P Chisel (2) 6:30P-7:30P FITKICK (2) EVENING MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
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Gold CoastSUMMER 2011 effective 6.01.11
Group Fitness ScheduleDownload your Group Fitness Schedule anytime at ffc.com/goldcoast/group-fitness.
FFC Signature Group Fitness ClassesFITCORE: (formerly 6-Pack Abs) 30 minutes of concentrated abdominal and lower back work. Plan your workout accordingly to put this quick class on the front or back end of your workout routine
FITFLEX I & II: This format utilizes the variable weighted barbell. The goal of this program is to make resistance training accessible to a wide variety of individuals by bringing it into a group exercise setting. In this format, there are ten major exercises, executed to music, producing improvements in body composition, muscle strength and muscle endurance, flexibility, and fitness.
(FITFLEX II- same class format but adding exercises with resist-a-ball)
FITJAm: This is a heart-pumping cardio dance class incorporating moves from Latin Dance (Salsa, Bachata, merengue, and Cha-cha), Capoeira, Bellydance, African and Hip hop. Work those hips, tone and tighten the mid-section, and have a blast doing it! members need not have any dance experience.
FITKICK: A cardiovascular class using techniques from boxing and kickboxing. This is a great class for students who want to train like a professional boxer but, without body contact.
FITSPORT: Previously known as Athletic Training, this challenging cardiovascular and muscle strength conditioning class is effective and time efficient. Divided into cardiovascular segments from moderate to high intensity utilizing sports specific drills. Followed by compound muscle strength exercises challenging all the major muscles of the body. This class is appropriate for all fitness levels.
FITSTRETCH: Formatted 30 minute stretch class incorporating athletic yoga and Pilates-based stretches. Class is designed to increase range of motion and flexibility.
AQUAHydro-Fit: This moderately intense cross training class utilizes the resistance of water to give you a great overall workout.
Masters Swim: This class is an interval-based training for novice to experienced swimmers. There is limited stroke instruction. This group workout is ideally structured for the competitive swimmer or triathlete. This format requires the ability to swim laps.
CARDIO/DANCE20/20/20 maximize your workout with 20 minutes of cardio, 20 minutes of strength and 20 minutes of core/flexibility for a very efficient and total body workout. All levels welcome.
ABsolutely 30 minutes of concentrated abdominal and may include lower back work. This session concludes with an emphasis on flexibility and relaxation.
Andanza (means Adventure): Experience the joy of movement! move to the vibrant rhythms of Latin-Brazilian music and get an unforgettable dance workout. Get inspired, revitalized, connected with your inner self and others through movement. Newcomers welcome.
Ballet Sculpt: “Train like a Trina Ballerina, and BEYOND”! This Ballet Barre-inspired class will sculpt, strengthen and elongate all of your major muscle groups. members need not have any dance experience. Format may employ a multitude of training tools/techniques such as the ballet barre, light weights, and body bars.
BeMoved®: a new dance fitness experience designed by Sherry Zunker. Classes begin with easy-to-follow therapeutic movements that integrate the upper and lower body. The warm up flows into dance styles inspired by a wide variety of musical genres. Each week focuses on a different musical and dance style such as Bollywood, jazz, Latin and disco. It is designed to inspire participants to embrace dance as a lifelong leans to health joy, and fulfillment.
Bollywood Beats: A fun, upbeat cardio workout based primarily on the Bangra dance form and other Bollywood (Indian Entertainment) dance forms.
Cardio/Interval Tai Box: Tai Box is a high energy, high impact mix of kicks and punches set to upbeat music. A perfect combination of martial arts, boxing and cardiovascular training. All levels welcome.
Circuit Training: A class designed to get it all in - in only an hour. You will work your cardiovascular system as well as receive resistance training benefits. The class is set up in stations and the instructor will motivate you to work your heart and each muscle group to the fullest.
Hip Hop: This dance class is designed to deliver a cardiovascular workout choreographed to the latest hip hop music. Class is appropriate for all levels.
Kangoo: A class with bounce! Rebound sport shoes (provided by FFC) will get you hopping, jogging, kicking, and jumping your way through this workout. Experience the power, lightness and euphoria of Kangoo. This is a low-impact cardiovascular workout providing many great health benefits for everyone! The boots reduce impact by 40-80% compared to conventional training shoes. They protect your ankles, knees, hips, lower back, spinal column to secure a safer workout. All levels welcome.
Step: Step is a high intensity, predominately low impact activity which combines the benefits of cardiovascular fitness with strengthening and toning exercises for a total body workout.
Nia: draws from disciplines of the martial arts, dance arts and healing arts. Classes are taken barefoot to soul-stirring music and offers a unique combination of 52 moves that correspond with the main areas of the body: the base, the core and the upper extremities.
Tread-N-Shed: A class on the treadmill designed to accommodate all fitness levels of walkers and runners. Experience the different combinations of inclines and speeds during this class for an invigorating, effective and entertaining workout.
Zumba®: fuses hypnotic Latin/International rhythms and movements. These easy to follow moves feature interval training sessions where fast and slow rhythms, and resistance training are combined to tone and sculpt your body while burning fat. No prior experience necessary.
DEFENSE/MARTIAL ARTS-BASEDContact Boxing: The pro boxing ring and heavy bags will be used as participants work on defensive and offensive skills. Class is conducted in the Boxing Ring.
MIND/BODYAshtanga Yoga: “Power Yoga” is a physically challenging yoga that builds strength, flexibility and stamina. Intermediate and advanced class.
Core Yoga: Flow-style yoga class focusing on specific postures to help build, strengthen, and balance the muscles of the back, abdominals, and glutes.
Hatha Yoga: class focuses on the postures of physical well-being to balance body, mind and spirit. Learn simple breathing exercises, basic yoga poses, light meditation and relaxation techniques. Class appropriate for all levels.
Hot Yoga – COMING SOON at FFC West Loop: This 90 minute yoga class is practiced in a studio heated to 105 degrees. The temperature produces detoxification promoting a new healthier you. The class consists of 26 postures completed safely due to the warming of the muscles by the heat combined with two breathing exercises to improve oxygen utilization. Some yoga experience is necessary.
Intermediate Yoga – COMING SOON at FFC West Loop: A more challenging mixed discipline yoga class held at a temperature of 95 – 100 degrees for those looking to deepen their yoga practice. Enhance your breathing techniques and yoga poses during this vigorous 60 minute vigorous class.
Pilates: founded by Joseph Pilates in the 1920s, is a system of muscular skeletal exercises. This class is a total body-body conditioning workout that emphasizes correct alignment and posture as well as flexibility and torso strengthening exercises. This format is recommended for those with lower back problems and is appropriate for all levels of participation. Props may be used.
Power Yoga: Power yoga is closely modeled on the Ashtanga style of practice. A vigorous, fitness-based approach with an emphasis on strength and flexibility. Unlike Ashtanga, power yoga does not follow a set series of poses. All levels welcome. Previous Yoga experience helpful.
Restorative Yoga: Supported yoga poses and breath techniques to bring the body and mind to a state of stillness. Learning how to relax and breathe deeply promotes benefits of health, vitality and inner peace. All levels welcome.
Rock and Roll Yoga (RNR Yoga): This yoga class blends a flowing, moving yoga practice with fun rock n’ roll music. The energy of this class will lift your spirits while you tone, strengthen and lengthen your muscles.
Steel Pilates: A Pilates-based total body toning workout using light resistance training with the Bosu, weights, pilates rings and body bars.
Vinyasa Yoga: yoga practice using the postures in a flowing manor, connecting each posture with a breath. Class is appropriate for all levels.
Vitamin D Yoga: Get more out your sun salutations with this yoga basics practice. Vitamin D is created by our skin through UVB rays, it is released in sweat, reabsorbed and distributed to every cell in the body. Benefits from vitamin D exposure can be obtained for as little as 10 minutes to 60 minutes a day. Vitamin D regulates the immune system, contributes to healthy weight management and enhances mood. Feed the mind, body and soul and enjoy class outside!
Yoga: ancient form of physical, mental and spiritual practice dating back to 500 BC. Yoga is referred to as a tree, with each branch teaching a specific approach to life.
Yoga Basics: Learn the fundamentals of yoga postures. This class is appropriate for all levels.
MUSCLE CONDITIONINGAmp’d UP: Be the envy of everyone’s eye with our 30 minute upper body only class that will tone and tighten your arms, back, shoulders and chest as well as improve posture.
Butts & Guts: A class focusing on toning and tightening your abdominals, hips, gluteals and legs.
Body 360: This format centers around the ballast/swiss ball and incorporates light weights, pilates rings and xerrings for a challenging series of exercises. Lateral flexion and rotation on the ball along with balance and stability work will transform the look and feel of your core as well as sculpt your physique from head to toe.
Chisel: Reshape your body with this non - stop, fast paced workout that focuses on compound exercises performed with lighter weights and higher repetitions.
Critcal Mass: This total body resistence workout is designed to build muscular strength, increase bone density and maintain lean body mass with the emphasis on full range of motion exercises done with heavier weights and less repetition.
Low Body Meltdown: Dedicate 30 minutes to a high energy lower body training format guaranteed to blast the glutes, quads and hamstrings while strengthening your core.
Muscle Strength: A class devoted to toning and defining your muscles. mSC is a great way to weight-train in a group setting. Get strong by using weights, bands, bars or your own body weight to produce the ultimate workout!
SPINNINGIron Ride: Get the best of two workouts with this interval fusion class combining the cardio benefits of spinning and off the bike resistence work.
Spinning: Indoor cycling workout, all levels
Spinning Endurance: builds an aerobic foundation. The format increases aerobic capacity and improves cycling economy (meaning your body has to expend less energy at any given intensity).
Spinning Interval: program is designed to enhance performance or competition. Interval training is abruptly increasing and decreasing the heart rate by manipulating the intensity of the activity.
Spinning Strength: format improves your muscular strength and endurance in the lower extremities as well as your cardiovascular system.
Spinning Strength/Interval: format is a combination of the strength and interval energy zones. This format is considered a “classic” Spinning class.
